I know that all of you BodySpace people are here because you want to make a difference in your health, your body, and your life. However, some of you may not know where to start.

To help support you and the great community here, I have a gift for you in this new year. I have created a FREE 30 day program based on my book "The RA2D Triad " to help you reach your weight loss goals. In this program, you will learn the basics of the RA2D Triad and how you can start to change your health and your body. Every other day, you will receive an email that includes two simple steps that you can implement into your daily routine to help you with your weight loss goals.

This program is just the beginning to your health and weight loss journey. It includes simple steps that you can do TODAY that will make a difference in your health and your body composition. Once you feel comfortable with these basic steps, you can follow a more specific plan that is customized to your body and your lifestyle.

Also included in this program are coupons for my book and for training online and in person with me.

Your New Year's Weight Loss program is just a click away!

http://mynewyearsweightloss.com/blog

Make this year different and reach your health and weight loss goals.

• Set realistic goals for yourself.  Now is not the time to make drastic all-or-nothing goals.  Doing so just sets you up for failure.  Make a goal that is realistic for you.  For example, can you allow yourself one dessert, as opposed to eating several servings?  Can you limit yourself to 2 drinks at the party?  By not setting up an all-or-nothing goal (ie. I will have NO desserts or I will abstain from all alcohol), it is more likely that you will crave it that much more, as the mind wants what it "cannot" have.  By allowing yourself realistic limits, you can still enjoy your "fun foods" and avoid the typical abstaining and then binging yo-yo.
  

• Plan time for movement.  Family gatherings do not mean you cannot exercise.  Your family should not be an excuse to skip exercise, but rather a reason to exercise.  Healthy people tend to be happier and in order to enjoy your family for longer, your health is a priority.  If you can, make it a family event to exercise.  Go for a walk, go ice skating or make a snow man together.  By doing so, you not only continue your habit of exercising but show the children in the family the importance of movement.
  

• Bring a healthy dish to the party.  Healthy food can be VERY tasty. Get a good cookbook and make a dish that is healthy that everyone can enjoy.
  

• Make sure to get rest.  Staying up late and stress around the holidays can interfere with quality sleep. Sleep deprivation increases cravings, especially for sugar.  Make sure your sleep patterns are supporting, not sabotaging, your health and weight-loss goals by getting at least 8 hours of sleep a night when possible.
  

I've been talking about it all year and I'm happy to say it is HERE!!!!

Happy holidays and thanks to everyone for your support!

Chrissy

http://www.goddessathlete.com/

I just finished competing in the NPC Nationals, where almost 200 figure girls were after only 6 pro cards.  With so few "winners," how can you ensure that you win your next competition?

This is exactly what I asked myself as I went into the competition....what could I do to ensure that I won?  That question became tougher to answer as I stood on stage and had girl after girl get called to the center stage while I was still on the perimeter.  With almost 40 girls in my class, all of us looking top notch, choosing the "best" could not have been easy.

 while I didn't place in the top 15 or even the top 20, I still won my competition.  My winning came from the daily nutrition and exercise discipline, the hours spent refining my routine or my diet, the courage it took to step on stage with so many great physiques and to still have a smile on my face regardless of my placing.

When you put your all into what you do, you cannot help but win.....I may not have walked away with a trophy but my win came before I even stepped foot on that stage.  My win was my daily committment to improving myself and being the best that I can be.  Being on stage was just a way to display my hard work. 

So, before you step on stage for your next competition, remember that you have already won!  Who you became in your journey to get there is the prize!  Stepping on stage is just for fun! 

I'm so excited!!!  I will be having Goddess Athlete Clothing available soon!  I'm starting with T-shirts and warm-ups and then who knows what is next!!  My whole philosophy is "Define Yourself" (both physically and in being the person that you want to be so that you can inspire others to be themselves!) and I want my clothing to remind women to embrace their potential and be the person that they want to be....still working on how to incorporate men into this.... 

 Just wanted to share this with all of my friends here!  You all inspire me to keep doing what I do!

I just want to thank all of you who helped make me a winner for Round #1!  It's because of all of you that I do what I do.  I train people like each of you every day, hoping to inspire them to see and live a healthier life for themselves.  And when they find success, I feel great, because I got to be a part of it and witness transformation before my eyes.  This site provides me an opportunity to see and be a part of even more transformation and it inspires me every day to do what I do.  I love what I do and I thank you all for allowing me to watch and be a part of your transformations....your success is success for all of us! 

There has been quite a rattle on BodySpace among members and with the new category of Inspirational Profiles, that I thought I'd take some time to write about what inspiration truly is.

Obviously, for everyone it is going to be different.  Different people and circumstances move us and enliven us to want to be and do better.  But, what inspires you is your CHOICE!  And quite honestly, I am inspired by most people I meet on BodySpace.  Why?  Because everyday, you all are on here, encouraging each other, asking for help when you are down, and learning what you can to live a healthier and fitter lifestyle....isn't that worth deeming that each of you are inspiring?  I think so.

It troubles me when people are only inspired by others who have lost 100+ pounds or survived a major health situation because it fails to recognize the people who are on a daily basis doing something to improve their lives and it means that very few things will be inspiring to you. 

Each of us has a gift that we can offer to others.  Some inspire through their triumphs over difficulty, or through their physique or their willingness to help each other.  So, I want to thank each of you who has been in contact with me for sharing your gift.  You are all inspirational!

And I hope to continue sharing and inspiring you!  Please feel free to use this blog to share what inspires you, as we all can benefit from hearing the uplifting stories you have!

Chrissy

http://www.goddessathlete.com/

Today, I just wanted to write about what an amazing resource BodySpace is (no I'm not being paid in any way to say that).  In the last year since I have joined, I have seen some amazing transformations in my friends and clients and got to be a part of many of those transformations.

What is priceless to me is that every day, thousands of us get on this website to celebrate our successes and support each other on days that don't feel so successful.

We all have it within us to reach our goals, but together, we are unstoppable.  Two heads are better than one, right?  And with this community there are a LOT of heads working together to achieve health, wellness, and a rockin' physique.  Maybe today I'm just having a sappy day, but I'm truly grateful for my friends and this community which is solely dedicated to helping and supporting each other!  It is equally gratifying (if not more so) to help someone else reach their goal as it is to be successful myself.

Have a great weekend everyone!

Chrissy (www.GoddessAthlete.com)

I've gotten so many requests about how to do certain exercises that I'm going to be back in the studio next weekend to shoot some more youtube videos.

If you haven't already sent me an email or message about what you would like to see, please do that ASAP, as I want to get as many of them done as I can to answer your questions about technique and alignment!

I hope you all had a great weekend!  I'm getting ready to move (and finish my book....find out more by subscribing to my free newsletter at http://www.goddessathlete.com/) so there is lots going, but as always, I appreciate talking with all of you and helping you in any way that I can!

Success is a CHOICE, not a circumstance.

That's what I learn in my Kung Fu classes, taught by my Martial Arts Instructor (and husband). http://www.wuchichuan.com/

What does that mean?  It means no matter how many times you get knocked down by life, in a fight, or even yourself, you get back up and begin AGAIN, and again, and again and again.  For many of you know my belief, "you cannot fail, you can only stop."

Well, the past two weeks, I have been put to the test.  With overtraining (not necessarily in the gym but doing too much and not getting enough rest), my body has been forcing me to be more down than I am accustomed to.  At first, I fought it, thinking that I am stronger than this, but then I gave in and remembered that often the quickest way up is DOWN!  How, you may wonder?  Well, the quicker the body gets the rest that it needs, the more quickly you are bouncing around again.  For those of you who are in martial arts, you know that you may have to go to the ground in order to get the leverage that you need over your opponent.  Going down allows you to get back up, and that is what I had to do.

I had to take time off from training, from working, and from DOING to give my body and mind the rest that it needs.  And, today in the gym, rather than feeling weak, I felt strong and powerful!!!  And as I came home from my workout, I walked past a squirrel and I stopped to watch him, as I love watching animals.  As he jumped up in a tree, I saw that his stomach was red and raw (he obviously has had some difficulty lately), but he continued climbing the tree and lept into the air to the roof of the building.  At first, I felt sorry for him, as he must be in pain, but then I thought about it some more, and realized that he is probably just fine.  He has been down, but he is climbing back up again. 

I read some research recently that showed that despite wild animals suffering attacks from other animals and other hardships, they don't have post traumatic stress (how they determine this is beyond me).  But animals, unless conditioned by being beaten over and over again, tend to heal their wounds and move forward.  They aren't stuck in the past but move to the future.  Children are often like this too.  One moment they are crying, then they see something that they like (something as simple as a leaf floating by) and they are up again exploring the world.  They are down, but don't stay down for long.

Most all of nature does this......trees, animals, and most all of nature shuts down for a period of time (especially in the winter) but every year, the trees are bigger and stronger.  Nature is a good reminder that in order to grow, in order to reach our goals, sometimes we need to retreat and do LESS.  We need those days off from work and from working out.  Sometimes we need longer periods of time off, but that's necessary for us to grow.

So, 7 times down may become 7 million if you are someone who pushes it hard, but as long as there is a 7 million AND ONE times back up, just like the squirrel, you will keep climbing, you will come back stronger, and you will reach your goal!

And to help you stay motivated on that journey up, I've started a free newsletter this month that you can subscribe to at http://www.goddessathlete.com/.

I encourage you all to love your sport or your workouts (I know I LOVE pumping iron in the gym), but also appreciate your time down, as that is when the REAL GROWTH OCCURS!  And next time you get knocked down, take the time that you need to be down and get right back up!

I just returned from Portola, CA where I presented at Healthy Bodies Fitness.  Brad Loomis (Healthybodies on Bodyspace) invited me up to work with his clients doing the Healthy Bodies Challenge.  I worked with people of all ages and fitness levels, as we discussed proper lifting techniqe, refining your diet, supplements, and motivational strategies!  You can see pictures by going to Brad's post at:

http://forum.bodybuilding.com/showpost.php?p=289546171&postcount=794

Thanks to Brad for the invite and to all of the Healthy Bodies Challenge participants for your committment to lead a healthier and more inspired life! 

If you have a group that could benefit from participating in an informational and motivational workshop, contact me at http://www.goddessathlete.com/ and my next trip could be to come inspire YOU!

Hi, everyone!  I'm writing today to let you know about a new feature that I've just added to my website http://www.goddessathlete.com/.  Go to http://www.goddessathlete.com/newsletter.html and subscribe to my FREE newsletter.  Not only will you receive my newsletter, but you will be notified when I run training specials or add pictures, videos (Fitness Tips with Chrissy) and events to my website, making it easier for you to get the information you want!  Thank you for your continued support and I look forward to helping you all DEFINE YOURSELF!

Have a happy and healthy weekend!

Due to many questions about my dietary approach, I’ve put together the following blog.  I hope that it clarifies some of your questions.

My choice on diet has a lot to do with how a human would live without the conveniences of modern society.  While certain foods (beans, grains, for example) might be fun to eat and have some nutrient value, without the ability to cook and process them, they would not be edible (you would break your teeth).  Unfortunately, the ideas of a few people and the glamorization of the media often wrongly influences the public.  It is overeating and refined sugars and grains that are the problem with most people’s diets.  The ideas that carbs, especially from fruits, are bad is just plain WRONG.

CARBOHYDRATES
The myth that carbohydrates will make you fat has everyone in a panic.  Unfortunately, nothing could be further from the truth IF you choose the right foods.  While carbohydrates contain the same number of calories as protein, carbs are much more easily digested, absorbed, and used in the body, so if you consume too many carbs at one time and they are not needed for immediate fueling needs your body will start storing them as fat. 
That does not make them bad though.  Carbohydrates are your “GO” foods.  They give you energy to do much of your daily activity and are the sole source of energy for your nervous system.  Ever wonder why people on low carb diets are lethargic and can’t think straight?  Their body and brain are not getting the fuel that they need. 
Now you SHOULD panic about processed carbohydrates.  Any kind of refined sugar is NOT healthy for the body and you would be wise to reduce and eventually eliminate this from your diet.  Be warned that MOST packaged foods contain refined sugar, which is why it is best to consume as few things as possible from a package (can, box, bag, jar, etc.).
However, without adequate carbohydrates, you do not have the optimum fuel that your body needs, you can’t burn fat as easily, and your body goes into a state of ketosis which can be very dangerous to your entire body especially over time.
Where should you get your carbs?  The best sources are from fruits and vegetables.  If you are sensitive to carbs, start with low glycemic fruits like apples and pears.  You will notice, though, that your body will not respond to these carbs in the same way that it does to grains.  Grains make you look puffy, but fruits and vegetables will not.
When you decide to eat higher glycemic carbs such as sweet potatoes, bananas, and raisins, it is best to consume them AFTER working out when your body needs to replenish the sugars stored in your muscles (known as glycogen) AND consume them with other foods that have protein and fat in them to slow down the absorption of sugars in your blood stream (and reducing the chances that too much energy will be available in your system at one time and stored as fat).
PROTEIN
Your body can use protein as energy but carbs are the preferred source.  Many people over-consume protein because they believe more protein will help build larger muscles and fear that carbs will make them fat.  This is very taxing on the body as it causes the body to become more acidic and places a heavy burden on the kidneys.  Proteins are for GROWING (both for muscle building and cellular repair).  Some cells in your body (like the ones in your digestive tract) are replaced every 3 days.  Other cells are replaced every few months or even years.  Protein is vital to this process.  However, too much is NOT good.  And just like any other nutrient, if you consume too much of it, it will be turned into fat.
So why do high protein diets work?  Proteins tend to be very filling so people consume fewer calories.  Many people go crazy finishing off an entire box of cookies, but I have never heard of anyone devouring an entire cow!  Also, carbohydrates attract water to them and as you decrease your carb consumption, your muscles become glycogen depleted and will lose the water that is attached to it.  Thus, the number on the scale decreases, but that is NOT because you lost body fat.  You lost water weight. 
When you are planning your diet, please don’t go about it blindly and just follow those that are loudest and act like they know the truth.  Investigate physiology and how the body is supposed to work.  Fad diets (high protein) may produce some external visible results, but do you know what it is doing to your insides?  Remember that health is more than what you see on the outside.
Contact me at http://www.goddessathlete.com/ if you want some individual help on how to refine your diet and DEFINE YOURSELF!